A lot of the recreational golfers that I work with can only come in to work out twice a week.  With so much to try to accomplish, it can be hard to try to get everything in that we want to do.

Here is how I design the program for my golfers that are working out 2x a week:

This might get a little confusing if you are new to training.

Each day (in this case, Day 1 and Day 2) has a light and a heavy workout.
For example, there is
Day 1H (heavy), Day 1L (light)
Day 2H (heavy), Day 2L (light)

So if they are coming in on Monday (Day 1) and Wednesday (Day 2), it works like this:

Week 1
Monday will be Day 1H,
Wednesday will be Day 2L

Week 2
Monday will be Day 1L
Wednesday will be day 2H

Week 3
Monday will be Day 1H
Wednesday will be day 2L

Week 4
Monday will be Day 1L
Wednesday will be Day 2H

and so on...

Basically, alternating between heavy and light days.

Day 1H and 1L (same for Day 2H and 2L) will be similar in the exercises that I do but the weight, reps, sets, rest and tempo will change. Also, the light days will include Medicine Ball throws for power.

Here is what a sample Day 1H and Day 1L will look like.

For Both Heavy & Light Days, these parts stay the same:
-Foam Roll
-Ankle, Hip, Thoracic Mobility
-Core/Activation (bridges, planks, quadruped, side planks, etc)
-Dynamic Movement Prep

The next parts are what change.

Heavy Day (Day 1H)

Strength portion of the Heavy Day
I like to work with tri-sets- (an upper body exercise, a lower body exercise, dynamic stretch)
For ex.
(3 or 4 sets, 4-8 reps, 3-1-1 tempo)
Tri Set 1 - Dumbbell (DBs) Chest Press
               Romanian Deadlift
               Kneeling Hip Flexor Stretch
               Add extra rest for heavy days

Tri Set 2- DB Incline Press
              Slideboard Back Lunges with DBs
              Reach, Roll & Lift Stretch
              Add extra rest for heavy days

If I have time for a 3rd set, I might throw in something like 2 sets of
Step & Curls
Tricep Pushdowns
Shoulder Stretch

On the Light Day (Day 1L)

I will add the Med Ball Power exercises before the strength portion.
For ex.
2 sets of this Power Circuit
Med Ball Side Throws Facing Wall
Med Ball Side Throws Perpendicular to the Wall
Med Ball Half Squat Chest Passes
Med Ball Slams
1:00 rest

For the Strength Portion of the Light Day (I will keep the exercises in the strength portion similar but different to the Heavy Day)
(2 Sets of each, 8-10 reps, tempo can be 3-1-explode, or 1-1-explode)
Tri Set 1- 1 Arm DB Chest Press
              Single Leg Romanian Deadlift
              Kneeling Hip Flexor Stretch
              No rest beyond the stretch

Tri Set 2- Alternating DB Standing Shoulder Press
              Val Slide Hamstring Curls
              Reach, Roll & Lift Stretch
              No rest beyond the stretch

-Finish off every session with optional foam roll and Stretching

This is just a sample of the Day 1 workouts.  Day 2 workouts would consist of Upper body pulling (both horizontal and vertical) paired with knee dominant lower body exercises (squats and lunges) in the same format as above.

The stretches and dynamic warm up will change for individuals as it would depend on how they did in the assessments.

My program design is very influenced by Coaches Michael Boyle, Mark Verstegen and Gray Cook.

Anthony Renna, Titleist CGFI

Anthony is a Certified Golf Fitness Instructor (Titleist) , a Certified Strength and Conditioning Specialist (NSCA), and a Sports Performance Coach (USAW)  who works with elite and recreational golfers.  Anthony has been working with golfers for almost 25 years, starting out as a caddie at Century Country Club in Westchester, NY.  He is founder of Five Iron Fitness, a golf-specific personal training company; www.GolfFitnessProducts.net, a resource for all things golf fitness; and www.BetterGolfwithFitness, a blog discussing the current issues in golf fitness. 

Anthony is also the host of the Better Golf with Fitness Podcast.

The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional.  It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.